Did 8.5 miles, with 3 miles at least at marathon pace, after  a while I found it hard.

It was windy, and raining, but warm so the rain was refreshing.... I did go out to do about 11, but actually cut it short because at about 3 miles the sky opened and I actually stopped under some cover and thought best not to get too wet and cold as I will probably end up ill, as I am not feeling tooo great this weekend.  Paul cycled with me, and he was great company and did help when I was finding it hard today.

Other from this Ive done lots of stretching and an ice bath which I found mentally tough today.

But I do have to say on my blog I was made up for Jeff on his win in the Pocatello marathon and really felt for Kory but made up he dug deep and finnished...... When I did London I had to dig real deep and you finnish the marathon a different person its a very strange place you find in your mind and I know it sounds corny!    way to go Jeff and Kory :)

cryptic for me maybe but I read this quote today (Ta Allie) 

''once we become convinced that we must achieve a certain outcome, our universe collapses and we see everything through the narrow lens of the predetermined outcome. our awareness diminishes. our ability to invent totally new ways of responding to new challenges is lost. fear of failure increases." peter senge. 

Certainly applying to  me at the moment, Im finding it hard to run, I enjoy it when I run, but then I start feeling unfit running at 7min pace is hard for me at the moment so thats just not good enough for me, and the frustrations of life just are having a bad effect on my health at the moment.  

My hip is slightly sore from my faster run yesterday so its xtrainer and maybe some hill intervals on the sweatmill, I have an app with my physio today too.  Ive gone from seeing her every week to every other week,  ££££ are tight a the moment. :(

I did xtrainer 10 mins warm up level 6.

sweatmill did 10 mins inc 2 reps of 6% incline with 1 min rest....... I finnished on this, I just didnt feel up to it!

I went and did some hammy curls on the machine light to next to nothing weight... 30 reps single leg curls.

Core work;;;;;    http://www.runnersworld.com/video?moreUrl=http://link.brightcove.com/services/link/bcpid1243489102/bclid1497991481/bctid1368763974?src=rss

not sure that link works, but its a monster work out, I did it at the gym, side planks twisting, ouchie........

Then I did crunches from extended back on the swiss ball

v sit ups holding a 8lb weight staying in the sit up and twisting ouchie  this makes ya sweat........   set of 25 x 3

stretching for 10 mins wow me stretching and then physio....

Ok my range of movment has increased but I am compensating some how when I run and causing problems with my left hip, my quad and groin are tight, which I never get, so I got my quad and groin stretched to the max, and amazingly my hammy had more range of movement yaaaay.

So not much running today, my heart wasnt in it, but the core work will pay off, I am gonna do this twice a week, throw some step ups in and base running for the next week.... lets see how I go.  Happy training days :) 

My legs are still a bit sore today but just tight sore.

5 mins xtrainer level 6 warm up stretch.

5 mins treadmill jogging then did some drills on the treadmill every third step it was a high leg lift.

intervals;

 2mins 13kmh @ 5.5% gradient. which is between 6.20/6.30 pace on flat  h/r 160/170 

1min rest and I did 5 reps.  then 4 mins rest  recovery I got my h.r down to 120bpm within 1min 20secs which is good for me :)

I then did 1 min intervals only 3 of, varying the gradient and speed. a bit like fartlek.

then 1.5 km's at 14kmh 2% gradient = 6.41 min mile pace which is faster than marathon pace.  I finnished with a 5 min jog. totalling up to 5 miles.  

stretches and some core work.

Not as big a workout as yesterday I did just the side plank with a twist, v sit-ups with 8lb weight side to side, plank with leg raised. and stretched again. 

Didnt weight myself today, as I know Ive either put weight on or stayed the same had good ole british chippy chips last night, (comfort eating I thinks).... 

Late thoughts I am really surprised at how long Ive been out of it with my running I was told 12-15 days off running and then a week base training and back to it........ but then I am surprised at how quickly Ive improved from last week to this week with the hill intervals..... the body never ceases to amaze me on its capabilities

I love runner quotes

- Lance Armstrong

- Bill Bowerman

My plan to get me back to fitness.

• Mon 1hr easy run swim 100 lengths core work step ups 
• Tues hill intervals and marathon pace tempo run easy run in the night with paul cycle
• Wed 1 hr off road easy run core work  step ups.  cycle ride in the night with Paul
• Thurs tempo run h/mara pace 6.30 start at 20 mins moving upto 45 200 length swim
• Frid long off road run with shell my friend
• Sat 100 lengths swim no run 
• Sun long or a med run with paul and dylan cycling.

ok this is short, but I will update later I think I did 6.5 the watch died half way round.

10 mins hard on xtrainer level 8.  step ups 5 mins.   hanging leg raises 20 x 3  I did 5mins of boxing skipping.... I used to do these allot. but tired out after 5 mins... 

100 laps swimming....

 UPdate. not 6 miles, it was 8.1miles.....mapped my run :)

nice day cool breeze sunny and very warm.......... nice day..... sunny days  

Nought nothing at all just a rest day......... did venture for a coffee with my Jen.... then went out on my Motorbike he he he I was very naughty so I wont telllllll but Im still buzzing now but tired :-)